An Injury Doesn’t Need to Render You Helpless – Learn How to Recover

Even when you’re younger, it can take weeks or even
months to recover from a serious injury. As we age, our body doesn’t heal
itself like it used to. In fact, many seniors may never recover to 100 percent
due to more brittle bones and pre-existing medical conditions.

This is why falls are so dangerous for seniors. Not
only is a fall one of the major causes of death for seniors, even those who
survive tend to deal with more complications.

With that said, it’s not always impossible to avoid
injuries. Yes, there are many things you can do to decrease the risk, but if
you’re already injured preventative measures won’t really help you in the
moment. Luckily, there are plenty of ways to help along your recovery.

Common Injuries

Sadly, you cannot stop your body from aging, though
you can slow the process. Unfortunately, no matter how well you take care of
your body, it will eventually start breaking down. Muscles, bones, joints, etc.
all start deteriorating, which leads to common injuries such as:

  • Slipped discs
  • Fractures in the hip, wrist,
    knee, ankle, etc.
  • Torn meniscus
  • Hematoma
  • Torn Achilles tendon
  • Shoulder bursitis
  • Tennis elbow
  • Hamstring strain
  • Plantar fasciitis

Not all of these are on the same level of seriousness,
but they can all affect your day-to-day life significantly. So, what can you do
to improve your quality of life?

Physical Therapy

Whether you’re getting over a fracture or tear,
physical therapy can help reduce your pain and restore functionality. A good
physical therapist will gauge your current injury and activity level and create
a routine that is tailored to you.

You’ll most likely meet with a physical therapist a
few times a week, but that doesn’t mean you should only do the exercises during
your scheduled classes.

In order for physical therapy to be effective you need
to do the exercises every day. Otherwise it will take you much longer to heal
up, and you’ll be at greater risk of re-injuring yourself.


It might sound counterintuitive but staying active is
essential in the healing process. Yes, your physical therapy classes will help
you manage the specific area of your injury, but general exercise is also

Of course, you’ll want to consult with professionals
before you start adding more physical routine into your day, especially if you
have a fracture. With that said, low-impact and low-intensity activities such
as walking or stretching can help get your blood pumping. 

Once you’ve recovered sufficiently, you can start
incorporating more demanding exercises. Luckily, you can do many in the comfort
of your own home. Many exercises just require a chair and a little bit of room.

Just remember not to push yourself too much,
especially in the beginning. Take it slow and build up your stamina and
strength. Listen to your body. While a little discomfort is normal, especially
in the beginning, if you’re feeling sharp pains stop and rest up.


Dealing with pain and limited mobility is stressful
for everyone regardless of their age. After all, the activities that used to be
so easy, such as walking or opening a cupboard, can prove challenging. Stress
and pain can do a number on your hormonal balance and body and can cause many
issues such as:

  • Lowered immune system
  • Heartburn
  • Headaches
  • Insomnia
  • High blood sugar
  • High blood pressure
  • Increased risk of heart disease

As you would expect, these can exacerbate your health
issues further, which ultimately will lead to more time at the hospital and in

One of the best ways to reduce your stress levels is
to meditate. Meditation has been shown to reduce stress levels and improve your
immune system. There are several different types of meditation:


Concentration involves
focusing on a single point. That might mean repeating a single word or mantra,
staring at an object, counting beads, focusing on your breath, etc.


You’ve probably heard a
lot about mindfulness in the news as it has become one of the more popular
forms of meditation. Here, the goal is to observe your thoughts and feelings
and then let them pass without judgement.

Body Scan

This meditation is often
done at the end of a yoga session where you notice tension in your body and
then release it. In general, this promotes feelings of calmness and relaxation
and is a great exercise to do before bed as it can help you fall asleep.

Eat a Balanced Diet

Food plays an integral part in your recovery. Your
body needs crucial nutrients in order to heal and if you don’t have enough,
chances are it will take you much longer than if you adopted a balanced diet.
Once you’re healed, make sure you continue eating a healthy diet to keep your
body strong. 

Some of the best types of foods to eat while injured


Protein is an important
building block for many tissues in your body and can help prevent inflammation.
Eat foods high in protein such as fish, tofu, beans, nuts, and seeds.


Eating a diet high in
fiber can help manage your weight as it will keep you fuller for longer. Plus,
most fiber-rich foods tend to be fruits and vegetables, which means you’re also
getting a lot of useful vitamins and nutrients.

Vitamin C

Vitamin C helps produce
collagen, which in turn helps maintain your bones, muscles, skin, and tendons
and reduces inflammation. Luckily, you can get vitamin C from a variety of
fruits and vegetables such as oranges, strawberries, leafy greens, and


Zinc is an element that promotes
wound healing, tissue repair, and growth. Studies suggest a diet low in zinc
can delay healing. In order to get more zinc in your diet, eat more shellfish,
seeds, nuts, and whole grains.

Dealing with an injury is never fun and it can often
take longer to recover as a senior. Luckily, these tips can get you back on
your feet quickly so you can go back to living your best life.

What other methods have you used to recover from an
injury? We’d love to hear your ideas! Let’s move the conversation to the
comment section below!